1. Copyright © 2005 Pearson Education, Inc., publishing as Benjamin Cummings PowerPoint ® Lecture prepared by Jan Campbell T H E B A S I C S SIXTH EDITION Personal Fitness: Improving Health Through Exercise 11

2. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Introduction A growing number of Americans are sedentary Heart disease has increased almost 30 times since 1900 Combined with a healthy diet, exercise improves health More than 50 physiological, metabolic, and psychological aspects are improved by physical activity

3. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings What is Physical Fitness? Physical fitness Exercise training

4. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Table 11.1

5. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Benefits of Regular Physical Activity Improved Cardiorespiratory Fitness Increased ability of the circulatory system to provide oxygen Reduced risk of heart disease Prevention of hypertension Improved blood lipid and lipoprotein profile Improved Bone Mass Osteoporosis

6. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Benefits of Regular Physical Activity Improved Weight Control Exercise can help a person lose weight Improved Health and Life Span Prevention of diabetes Increased life span Increased immunity to disease Improved Mental Health and Stress Management

7. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings ACSM Guidelines for Aerobic Activity Figure 11.1

8. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Components of Physical Fitness Improved Cardiorespiratory Fitness-Aerobic Exercise Determine exercise frequency Determine exercise intensity/target heart rate Determine exercise duration

9. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Components of Physical Fitness Improved Muscular Strength Muscular strength Muscular endurance What do you want to improve?

10. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Components of Physical Fitness Design Your Program Programs should include the major fitness components Flexibility: measure of range of motion Muscular strength and endurance: amount of force a muscle can exert Endurance: ability to exert force repeatedly without fatiguing How would you measure physical strength?

11. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Muscles, Bones, and Tendons Figure 11.2

12. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Stretching Exercises to Improve Flexibility Figure 11.3

13. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings The Overload Principle Figure 11.4

14. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Components of Physical Fitness Body Composition Exercise can influence body mass, fat mass, and lean mass Women typically have more fat mass than men To lose body weight need 3 workouts/week for 30-45 minutes Where do women usually store their fat, compared to men?

15. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Fitness Injuries Causes Overuse injuries Traumatic injuries Preventing Fitness-Related Injuries Appropriate footwear Appropriate equipment

16. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Fitness Injuries Common Overuse Injuries Plantar fasciitis Shin splints Runner’s knee Treating Fitness-Related Injuries RICE: rest, ice, compression, and elevation What kinds of sports injuries have you incurred?

17. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Fitness Injuries Exercising in the Heat Acclimatization Avoid dehydration Three heat stress illnesses: Heat cramps Heat exhaustion Heat stroke Can anyone describe the differences between these three illnesses?

18. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Fitness Injuries Exercising in the Cold Hypothermia concerns Prevention: Consider the weather Wear layers Hydrate Did you know that drinking alcohol can cause hypothermia to occur more quickly?

19. Copyright © 2004 Pearson Education, Inc., publishing as Benjamin Cummings Table 11.2